SHIELD Crossfit – CrossFit
Warm-up
4 min Tabata
Burpees
Air Squats
Hip Bridges
Arm Circles
Line Drills
Barbell Warmup – Power Clean Review
Metcon
Metcon (AMRAP – Reps)
5 Rounds
2 min AMRAP
100m Sprint
Max Effort Clean and Jerks
RX: 135/95
RX+: 200m Run
Goal: 8+ reps per round
Skill Work
8 mins to find a Max Effort Double Unders (Unbroken)